Drop Sets For Strength

Blast Your Body: How To Target Every Muscle

Barbell Curl MADS

Once again, we see the width of the grip factoring in heavily. In the wide grip, your forearms are splayed out and essentially removed from the movement; the onus is entirely on the biceps.

Progression: wide grip, narrow grip, moderate grip

Execution: Take a barbell in a wide-spaced grip and curl it with good form until you reach failure; select a weight you can lift for 10-12 reps. When you reach fatigue, set the bar down, rest minimally and reset your grip. This time, you’re taking a very narrow grip. Perform as many reps as you can before setting the bar down. Finish with a “regular” grip bicep curl until complete failure.

How to Use: Up to 4 of these drop sets, in addition to the one below, will make a fantastic bicep workout.

DB Curl MADS

This one is more for the forearms, and as you fatigue, will incorporate the stronger biceps more.

Progression: Reverse curl, hammer curl, traditional curl

Execution: Using a set of dumbbells, perform reverse curls with a weight you can lift 12-15 times. When you fatigue, rotate your arms into a neutral grip or “hammer” position; perform as many hammer curls as you can until failure. After this, set the weights down, shake your arms out and perform as many traditional dumbbell curls as you can.

How to Use: Use in combination with the barbell curl MADS for a complete biceps workout.

Triceps MADS

Of all of the drop sets in this article, this is the only one that requires just two movements; it’s also the one you’re most likely to have seen.

Progression: Skull-crusher, close-grip bench press

Execution: While lying on a bench, perform as many skull-crushers as you can before reaching fatigue (do not hurt yourself, please). Without rest, move the bar forward over your chest and perform as many close-grip bench presses as you can.

How to Use: Perform 1-2 drop sets at the end of a chest or triceps workout.

Shoulder MADS

Arguably the most difficult of all MADS, this drop set requires the most discipline and the most changes between exercises.

Execution: Select a weight that allows you to perform about 15 reps on the bent-over rear delt fly, and work till failure. After that, stand up straight and perform as many lateral raises as you can until you hit failure. From there, perform as many front raises as you can, and finally as many overhead presses as you can. Try not to rest between exercises.

How to Use: This works best as a finisher after a heavy shoulder workout (like 5x5) that relies on compound movements. Just one drop set is all you need.

Dumbbell Chest Press MADS

This one requires a partner in order to move quickly, but, if you can get it done, it’s a fantastic addition to your chest workout.

Execution: Begin with an adjustable bench set to a high incline (60-75). With a weight, you can press for 10-12 reps, performing as many as you can on the high-incline press. When you reach failure, sit up, and have your partner reduce the angle of the bench.

Lay back down and perform as many reps as possible on a mid-incline (45-60*) chest press. When you reach failure, sit up and rest about 10 seconds while your partner adjusts the bench to a lower incline (15-45). Perform as many reps as possible.

How to Use: A single set at the end of a chest workout.

There you have it: Eight fantastic mechanical drop sets for nearly every part of your body. While the incorporation of these methods won’t make your training any easier, it certainly can help it be more effective.

If you’re trying to break through a plateau or prioritize a body part, sprinkle some of this MADS secret sauce on top of your existing workout, and you’ll be making progress in no time.